Lose 10 Pounds in Two Weeks
92How much weight do you want to lose?
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I’ve been seeing some questions about how to lose weight. About 10 years ago I lost 20 pounds in four months, but now I’ve gained 10 of it back. My current goal is to lose the 10 pound in two weeks. I hope you will try it too.
I’m going to try the same tactics as before and see how it works. To put it simply, my approach is this: diet and exercise. More specifically, I count calories, walk, and do light strength exercise.
- How Many Calories Do You Require To Lose Weight?
The Calorie calculator allows you to calculate how many calories you require daily, in order to lose a certain amount of weight within a certain time period.
Fiber and Protein Keep You Satisfied
Eat Your Veggies
- Super Easy Tomato Recipes
A salad, an appetizer, and a salsa. - How to Eat Enough Fruits and Vegetables
Get your 5 - 9 servings per day.
Calories Required
To get started, calculate how many calories you should be eating. There are plenty of web sites available to help you figure this out.
My suggested intake is 1500 calories, so that will be my goal. I don’t worry too much about what specific foods are good for dieting. I just focus on the 1500 calories.
For my overall health, I always try to eat five servings of fruits and vegetables per day, but I don’t mind eating some candy either. Those snack size candy bars are only about 25 calories. In case you are interested in the best foods for dieting, many diet plans recommend high protein and/or high fiber. High protein foods can be eggs, poached chicken, lean beef, or baked fish. High fiber foods includes whole grains, like brown rice, and legumes, like beans. If you eat whole grains and legumes together, the amino acids combine to make a good source of protein.
How Many Calories are in Our Food?
Betty's Diet Blog
- Veggie Breakfast for Two
Cut two small red potatos, put them in a bowl with some rosemary, cover with a damp paper towel, and microwave for 3 minutes, stirring half-way through. - 11 months ago
- Fasting in the Evening
Many diet experts recommend fasting in the evening, for example not eating after 6PM. - 12 months ago
- Low Calorie Smoothie
Pinapple chunks, strawberries, and crushed ice in a blended makes a delicious smoothie with close to hardly any calories. - 12 months ago
Calories Consumed
If you are buying premade meals and snacks, simply check the label for calories, fiber, and protein. If you are preparing food yourself, you can look up calorie content on the web.
You can even look up nutrition for many restaurants by doing a Google search for the restaurant name and “calories” or “nutrition”. Before long, you will be able to estimate the calories in your food, even when you are eating out.
Every day keep track of how many calories you eat. It’s rather tedious, but it’s worth it if you want to lose weight. Many diets recommend eating five or six small meals a day, instead of three large meals. I agree with this strategy, because I find it more satisfying. The experts say this strategy keeps your metabolism up and your blood sugar steady, so you burn calories, but don’t feel too hungry or tired.
My biggest challenge with dieting is feeling lightheaded. Something sweet like fruit helps with this; or ibuprofen makes me feel better; or, best of all, going for a short walk gives me some energy.
My Favorite Ab Exercise
- The Plank - One of the Best Ab Exercises!
Want to know one of the best ab exercises? When you only have a few minutes for abdominal exercise, try the plank!
Exercise
The other important part of the plan is exercise. Every morning I’ll go for either a 20 minute walk or a 10 minute jog. I may have to increase this to twice a day, but I’ll start with once a day. In the evening I’ll do light strength exercise. This could be one pull-up (that’s all I can do), four bicep curls with 25 pounds, 20 ab exercises (where you go left elbow to right knee and vice versa), 2 minutes of plank exercises, 60 leg lifts, OR 10 pushups. For some reason, this evening exercise really seems to help. Maybe it raises metabolism.
- Find Time to Exercise
Do you want to workout more? Here are ways to fit exercise into your busy schedule.
Schedule
Tomorrow is November 29, so I will do this diet until December 13. I hope you try my diet too, and then we can compare results at the end. I look forward to seeing the new you!
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Way to go on the weight loss! I'm trying to lose some lbs too. Have lost 7 lbs in 2 weeks. Not dieting so much as making better life choices, increasing my water intake, parking farther away at the store. Simple changes that I think I can sustain. Hoping that will give me a lifestyle change rather than the quick-weight-loss-gain-it-all-back syndrome. Good luck and may the pounds melt off easily!
Great HuB with sustainable goals! Will give this a try!
Great hub, I am going to try this frm tomorrow :)
Okay Betty, did you do it? You write about my two most favorite subjects, that's weight loss and natural remedies. I look forward to reading more.
Fastfreta, I must admit I got distracted from my diet and exercise. Perhaps I should write a hub on staying focused on your diet and exercise.
Really good advice. I should give it a try. I started a weight loss plan about 2 months ago. It went great during the 1st month, then I kinda got off track...will have to get back on, I'm gonna try some of your tips. Thanks! :)
Great tips! I'm posting the link to Folkd! And thanks for linking my camping hub! I went to link it myself, and it was already there!
Your advice is good from all accounts. Let us know how you do with sticking to it. Good luck!
you can do it
Okay, Right you lost so much weight in two weeks! Ask those in Africa what they think about that ?
This is very interesting. I will be trying this myself
Hi Betty, I like your article! Just curious...it's been a while since you wrote it. Have you had anymore success? Have you been able to keep the weight off? Any tips/things you would have done differently?
Yep I want to know as well - let's have a status update Betty:-)
Hi jenp123 and gitset. Thanks for asking! I did just lose 7 pounds in 2 weeks. I guess I needed more motivation, and in my case it was a swimming party at the lake. I am hoping to lose the other 3 pounds this week. So my first new tip is to give youself 3 weeks, in case you don't have enough self control for the diet or enough time or energy for the exercise. Also, 3 weeks gives some extra time to adjust the calories down or the exercise up. My second new advice is to try to avoid eating late, for example eat an early, light dinner and try not to eat anything after that, since you will not be burning many calories while you sleep.
Nice hub Betty, it's refreshing to see a sensible thought process with regards to diet & exercise, instead of some silly fad diet which will end in yo yo weight fluctuations!
Just to add my 2pence, I find timing carbs is also really effective for losing fat. I'm quite active, but I've always struggled to lose the last few pounds of fat around my midriff. Even intense exercise and strict dieting weren't really helping.
I decided to reduce my carb intake, and time them for morning/early afternoon only. I now eat 100grams of carbs (or under), all before 2pm, and my bodyfat percentage is slowly but surely dropping. I do have cheat days, and eat as many carbs as I like once a week. I find it helps to prevent the body plateuing (and helps me from going insane!)
so simple and so good
It is good to carry on with the diet and doing the regular physical exercise to maintain the desirable weight. Thank you for good inspiring information.
Great Goals but I think your method might be a little bit misleading. Just a suggestion, but you should be focusing on FAT LOSS rather then WEIGHT LOSS. It is very easy to lose Weight quickly, but this should not be confused with losing Fat. It is impossible to lose Fat quickly due to our bodies evolutionary Fat Storing Mechanism. When you deprive your body of calories you enter "Starvation" mode. Once you begin to eat as you did before the "Diet" you will gain that weight back. The scary thing is your will gain more weight back because your metabolism has slowed due to your bodies "Starvation Mechanism". I suggest your switch your focus to losing Fat rather then weight. You can accomplish this by cutting your daily caloric needs by 250-500 Calories, focusing on eating lean protein, fruits, veggies and limiting your starchy carbohydrate intake to a couple servings per day, and eating small frequent meals every 2-3 waking hours.
I hope this helps and best of luck!
great hub,,,,,, :)you have a new follower...
I also AGREE WITH KevinUmberger :)
Hi everybody. Thank you for the feedback. I agree that losing weight for the long term is different than losing weight quickly. My recommendation of exercise twice a day is to keep the metabolism up, and I'm pretty good about eating fruits and vegetables. Once I lose a few more pounds quickly, however, I definitely need to focus on "eating lean protein ... and limiting starchy carbohydrate intake" as I attempt to maintain the new weight. Thanks for reading!!!
What a great hub with great advice!! One thing too I think is we all are just different, so different things might work for others and so on! But above all, your keeping track of calorie intake is exactly what the doctor did with my friend, with as little or much walking as he could. He does really great when he sticks with it, but as I seen someone mention, FOCUS :) it's hard, once you start to lose and want that dreaded yummie reward!! (that's my problem):) Anyway good luck, I'm going to try the "more fiber" as I do love my beans anyway, so might as well double up :) lol, and fruit! It also helps us with the ol' IBS problem too! Way less tummy aches! Again, great hub!! :) -Kathy
Great tips. I love reading someone else's weight loss experiences. Summer is such a hard time of year to go on a "diet" - parties, cookouts - so much temptation.
As I age, I realize how easy it is to gain weight and how difficult it is to loose it. In my personal experience, portion control, more frequent SMALL meals with fruits and veggies, and some sort of daily fun activity works. I also do some light strength training to tighten up those "loose" spots (like my arms...).
It's hard to do, but I gave up the sweet treats (well, not completely - I eat a few marshmallows once in a while to satisfy the sweet urge).
Dieting is tough and has an almost inbuilt fail mechanism.
More than often, dieters will end up putting on more weight than they started with.
Since dieting involves a deal of willpower, it can be a painful process & often, when/if the ideal weight is achieved, the dieter will reward her/himself with - MORE FOOD - ending up in a worse situation than when starting.
The subconscious mind needs to be reprogrammed in order to change a person on an emotional level & by far the most effective means of achieving this is hypnotherapy.
Hypnotherapy is regarded as the most effective way of losing weight. It's drug free & DOES NOT INVOLVE DIETING!
I have personally lost 30 pounds with the aid of hypnosis & was amazed at how easy it was.
Betty,
Yes, I'm very good about the planning part. I get everything I need that's healthy. Do the fiber-thing. However, somewhere during the first 18-20 days, I generally get side tracked! LOL!
I think you guys have a really good point about focus, temptation, willpower, and getting side tracked. There really are many good diet plans to choose from, but sticking to the plan is the hard part.
Hi,
I am wondering have you been able to keep the weight off or does sneak back on? at one point i went from 369 to 182 and i have been wavering between 200 and 180 for the last 2 years.
Liz
efn226, when I lost the 20 pounds before, 10 pounds did gradually sneak back on. I am just now losing that 10 pounds again. I think the key to keeping it off is to continue being conscientious, even when you like your current weight. I know my mother loses weight very slowly, and she just keeps on trying, no matter how little it shows on the scale, and very, very gradually she is getting down to her desired weight.
Having reached 61 (male, but try not to hold that against me) I'm still the same weight I was when I was 21.
Coincidence? Good luck? Good genes? Conservative government? Full moon? None of those. Eat food that the Creator put on the earth. Organic, whole, unprocessed food. Grow as much of it as you can.
The only reason people 'gain weight' is because they eat crap. Too much meat, sugar and refined foods. And most of them are in total denial of their choices that led to their situation. That's right; choices bring consequences. Gain weight/fat, lose weight/fat. Choices, make wise ones. They bring good results.
And how do we learn how to make wise choices. By making bad choices.
It's really easy when you come to think about it.
And don't worry gang; I've made just about every bad choice there is to make. So I'm not trying to be a wise-arse.
Bestboytoo, congratulations on maintaining your figure! Sounds like great advice from someone who knows what they are talking about.
wow, this is really inspiring betty, thank you! i needed the motivation, as always! i wish you the best of luck with your future weight loss xx
Kevin has a great point. You really have to watch out for kicking your body into conservation mode. For me, the best path to healthy weight loss has been watching what I eat and making sure that I am burning a significant amount of calories over what I am taking in.
Very good weight loss tips. Healthy is the best way to go!
hi Betty,
I wondered why you had the picture of red beans... until I read your hub and you mentioned their protein and fiber. Good idea.
As you and the commenters say... it's one thing to lose the weight... it's another thing to keep it off! ;)
Nice hub. Steve
I'm with you girl ~ encouraging hub.. Good luck!
Well done to all of you on the weight loss. It isn't an easy road, but it is definitely well worth it once the goal has been reached. I am currently on a similar mission to lose around 15 pounds in the next 4 weeks, which should be attainable. Have started today with watching what I consume, and adding more regular exercise to my daily menu as well. :-)
Betty, you have outlined a very sensible weight loss program. You may be trying to lose a little more than the recommended 2lb per week, but you know why and you know what to do when you reach your goal. The biggest reason people gain weight back is that once the diet ends, they go back to eating the same way they did before. This was the eating pattern that caused them to gain weight in the first place, so obviously the weight is going to come back on.
I agree with what others have said. A good healthy diet, preferably organic with whole grains is the best you can do for your body. Some people don't or won't eat that way and for them, a sensible diet is the best. Refrain as much as possible from sugars and processed foods.
Best of luck to you Betty and I know you'll reach your weight loss goal. You have a definite plan and you know how to get there! I'll be following you ;)
A good healthy diet, a life time of commitment. Eat small meals helps. I eat about six or seven times a day. Now when I go somewhere my nose doesn't tell me I need food, or my ears doesn't tell me that I need all that food I hear cooking. I can go in a store or cafe and don't want to eat everything in sight because I think I am hunger. When I want somethin like icecream I don't feel like I have to eat a quart of it to satisfy my wanter. Try and not eat late at night unless you are working the midnight shift. Your system needs time to rest. I pray and ask God to touch my eyes, my smell, my taste buds and my stomach and give me wisdom to know that when I feel like I am full to quit. He has and I am working on hitting 200. I know that is a lot of weight for people that need to losse 10 lbs, but I did weigh 299 in 1995. I give all the praise to God for all the help He has given. I am 60 years old and I am looking to continue to do better.
Great hub, Bets and congratulations on the feature! :-)
Loren’s Gem, it is strange and exciting to see my own hub when I login. Thanks for noticing!
Msann1949, I cannot tell you how happy I am that someone like you is reading my hub! Keep at it, because I know you can do it.
Shona and Rebecca, you can do it too! Let me know how it goes.
Lamme, thank you for your support. I agree with you completely.
Brightforyou and 2besure, thank you for the encouragement.
CarpetDiem, thanks a bunch. I think a “Keep the Weight Off” hub is next (and I still love your profile pic).
Lender3212000, to be honest I just decrease my calories or increase my exercise to adjust for conservation mode, but yes, healthy would be better. I’m going to try that for my “Keep the Weight Off” hub.
To lose weight & keep it off, you must modify your lifestyle accordingly...and permanently.
Betty has the exercise part covered.
If you eat the right foods, portion reductions are unnecessary. Cut out the processed carbohydrates get your carbs from whole grains, fruits and veggies. Eat at least 10 servings of fruits and vegetables per day.
Take a quality comprehensive multi-vitamin and an omega3 supplement.
Drink 3-4 liters of plain water at day.
Cut out smoking, caffeine, alcohol and all forms of medication.
Sounds tough, but you'll love yourself for it. And your spouse will love you too.
When you get used the eating whole foods, you will lose your appetite for junk food. Well, at least some of it. :)
To have a healthy body eat nutritious foods and exercise daily.
Very interesting! I like that this hub is just about diet and exercise, not any of those stupid gimmicks people always are talking about.
Love the updates, it's like reality TV, keep it up
joeleighton, thanks for the tips. I have no intention of living up to your standards but definitely want to head in that direction.
strutzas, well-said.
alexis29barlow, good luck with the weight loss!
alexawh0, my boyfriend has had good luck with diet pills, but my feeling is that as long as exercising and watching what you eat are effective, why try anything else?
Angelllite, I’m so glad you enjoy my hub! This topic has generated a significant increase in traffic for me. I love all the comments but struggle to keep up with my responses - your remarks are very motivating. Ironically, my biggest challenge today is that I want to try out some recipes for the Hubbalicous contest, but I have already reached my calorie quota for the day. I guess I’ll be lifting weights before bedtime.
It's good to see someone doing it properly. There's one thing worth mentioning to those just starting. Measure your portions accurately - you might be eating way more than you think.
I lost ten pounds in 90 minutes today by betting that England would beat Algeria.
Still, for all you guys wondering what all the fuss is about football (soccer to you guys across the pond) take a look at the USA v Slovenia game today! What a comeback - great stuff!
the information provided on the hub is execellent but you don't have read on another hub if you want to lose pounds. You have to take action with dedication and focus
Good hub. As much as calorie counting is boring if you eat more calories than your body can burn up you will not lose weight. I lost 9lbs in 2 weeks on the MetaBooster Fat Burning Diet, and lost a further 19lbs in 5 weeks and I've maintained it for 5 years.
Excellent Hub! Very informative. Thanks for the Ab excersize. I look forward to reading more.
how can i loose weight nd waist inches quickly becoz after 1month is my marrige plsssssssssssssssssss help me.ths.
Sunny, aside from exercise and calorie counting, I'd suggest working on your posture. Good posture won't help you lose weight, but it can make you look much thinner, especially around the waist. At least a few times per day, spend a minute to focus on standing up straight.
Working on the posture is a good piece of advice. Thank you for reminding me about the fact that I should work on my posture every day.
Great encouragement for all us who have back-slidden (put the weight back on after we have lost it) to get re-focused and approach our weight loss goals again from a different view point!
Thank you so much for the tips. Very useful. It truly sounds like a great plan and best to you on your endevor as well.
Iv been on my diet for a week and lost 4 pounds my calorie intake says I shld lose 1 pound a week but for I was shocked.. All doing is my calorie count its2125 I only do 1550 of it and exercise 30 mins a day...
Betty Reid Hub Author 2 years ago
Just wanted to give you the update. It's been 1 week, and I have lost 4 lbs. In order to lose 6 lbs in the second week, I'm going to add a bit of exercise after work and not eat after 7PM.